Sub-2 Hour Half Marathon Tempo
Workout - Sub-2 Hour Half Marathon Tempo
- 5min @ 11'00''/mi
- 12min @ 10'30''/mi
- 0.0mi @ 9'00''/mi
- 12min @ 11'00''/mi
- 5min @ 11'00''/mi
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Intro: StrengthRunning has a solid breakdown for Sub-2 Half Marathon: How to Break Two Hours in the Half Marathon, and the video is worth your time. We’ll cover the highlights here, then you can run with them today. The full video goes deeper if you want the complete picture.
Key Points:
- Build weekly mileage to 30–40 mi (48–64 km), split across 4–5 runs, including one longer run.
- Focus on aerobic-based speed work: progression runs, tempo efforts, long runs finished fast, and fartlek intervals.
- Push your longest run to 13–15 mi (21–24 km) for the endurance your sub-2 half demands.
- Use these race-pace targets as a fitness check: 5k ≈ 25:45 and 10k ≈ 53:30 mean you’re in range for sub-2.
- The winning formula comes down to: train consistently, build mileage slowly, and stay healthy.
Workout Example (Weekly Sample):
- Easy Run – 5 mi at a comfortable 8 min/mi pace.
- Tempo Run – 4 mi total: 1 mi easy, 2 mi at ~9:00/mi (your target half-marathon pace), 1 mi recovery.
- Progression Run – 5 mi, starting at conversation pace and finishing the last mile faster, around 8:30/mi.
- Long Run – 13 mi at 9:30–10 min/mi, with the final 2 mi at goal pace (~9:09/mi).
- Fartlek – 6 × 1 min hard (≈7:30/mi) alternating with 2 min jog recovery; 30 min total. Match these paces to where you are now, and use the Pacing app to dial in your own intervals.
Closing Note: Run these workouts, watch what happens to your times, and dial in the paces to suit your body. You have what you need—time to get out there and chase that sub-2 hour half. For the full plan with all the context, go back to the StrengthRunning video or build your custom sessions in the Pacing app. Now get running.